09/08/2020 - The Complex - Progression/Yoga/Stretch/Mix
AO: The Complex
When: 09/08/2020
PAX:
Number of Pax: 11
Pax Names: Blueprints, Dr. Ralph, Nair, Shandy, Smalls, Turner, Webelos, Wet Wipe, Willowbrook, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Smalls
Introduction
- Rainy/storms in the area – cool, 60 degrees. I arrived around 5:00am to get set up in the pavilion for today’s workout. Note – the lights don’t come on in the pavilion – definitely dark in there to start the workout.
- Had originally planned for a bike Q, but with the weather I thought the pavilion was the safest bet for everyone so modified yesterday.
- Disclaimer
Warm-O-Rama
- Arm circles front/back, in cadence x 10
- Tappy Taps, in cadence x 10
- Neck Rolls, each side x 10
- Groin stretch
- Hamstring stretch
- Quad stretch
The Thang
With IPC coming up tomorrow, I wanted to include some low impact work with a lot of stretching mixed in along the way.
Thang 1: Ladder – Up with exercise, down with stretches
-Merkins x 10
-Curls x 20
-Squats x 30
-SSH x 40
-Dips x 50
-Childs Pose x 40 seconds
-Pigeon x 30 (each leg) seconds
-Hanging Elbow x 20 seconds
-Abe Vigoda’s (slow) x 10
We completed two rounds of this and included a short lap to the flag and back. Rain held off at the beginning and started sprinkling towards the middle of the workout, wasn’t too bad.
Thang 2: Progression
-5 Inchworm
-5 Inchworm, 10 Merkins
-5 Inchworm, 10 Merkins, 15 Shoulder Taps
-5 Inchworm, 10 Merkins, 15 Shoulder Taps, 20 Burpees
-Childs Pose x 40 seconds
-Pigeon x 30 (each leg) seconds
-Hanging Elbow x 20 seconds
-Abe Vigoda’s (slow) x 10
Thang 3: Merkin reps/group push – starting at 1, then 1-2, then 1-2-3, etc. Willowbrook and Nair got up to 13 or 14. Other PAX were holding squat/plank.
Mary:
-LBC’s in cadence x 30
-Plank-o-rama
-ABC’s
Circle of Trust
-Prayers for Wet Wipe’s FIL, Dr. Ralph’s brother, Mr. Miyagi, and all other prayers unspoken.
CoT – thank you all for coming out today. Weather wasn’t ideal, would have been easy to stay home, but appreciate the support and push to everyone for making it out. I also had planned on some other exercises for today but had to modify with the weather. Hopefully everyone enjoyed the workout today.
General theme was something that Hooch mentioned awhile ago – and most recently Handy Manny in his BB last week – theme of taking time to pause and simplify our lives. Take more time for the kids, family, and friends. Go for a bike ride – turn off electronics – reconnect with your loved ones. It’s easy to get distracted and caught up with technology/social media/etc. Simplify our lives.
In working remotely versus being the office, I often need to remind myself to set boundaries – i.e. – I don’t need to be working during dinner time even though my make shift office is set up at home now. I need to remind myself to take time for my kids and family and set the boundary of my work life. Take a break and connect with your family. Remember to focus on what’s truly important to you in life. Take a pause. Simplify.
The Lord’s Prayer
Naked Man Moleskin
-I most likely orchestrated one of the worst ABC’s during Mary in F3 history today. Sped through the entire routine and my “writing” would not have held up to my kindergartner’s handwriting skills.